So here goes. Remember, these are what worked for me. I started running about 6-7 weeks after I had Asher. I did not follow any routine, and just did what I felt my body could handle at the time. I (personally) mixed running with the elliptical/walking/weights. That is what worked best for me.
I started out by walking for 4-7 minutes at a warm up pace. Then, I began by running for 1 minute, then walking again. I just did this cycle every 5 minutes or so.
1) A good program that does the same method is the Couch to 5k running program @ http://www.coolrunning.com/engine/2/2_3/181.shtml
I have had 3 friends use this program with great success. My only suggestion is to TAKE IT AT YOUR LEVEL.
Don't worry if you are not making the same progress that the chart says you have too. Don't bent out of shape if you aren't at the exact level at the same time the program said you should be. Oh well. All of our bodies are different. Different days and weeks bring different things that may affect your running. If you need to take an extra few days at a level before moving up, do it! At least you are moving/running!
2) Get good shoes! This is a MUST!! I go to a good running store and have them fit me. Don't worry about the insoles, ect, just concentrate on the shoe. A good shoe does not have to cost $$$(you might find a pair for $60-70), but you might need one for your specific foot. For example, i cannot wear NIKE's, because they do not work for my foot. Don't wear your running shoes for anything but running. This lets them breathe and lets the foam rise after each run.
3) At first, and especially if you are only running a few miles, and trying to lose weight, don't worry about eating anything special. Often times, people will think they need to eat something carb-y or big before they run. You do not need to for short runs. I only worry about this if I am running 6+ miles. I've run 10 miles without eating ANY carbs beforehand and done fine.
4) Same with after. If you are wiped, drink a glass of chocolate milk. It has everything your body needs to recharge. Again, watch the portions. Often times I run with friends who come back after running a few miles and eat twice the calories they just burned trying to "recharge"
5) Breathing & Gait- both of these are things that come with time. You might think that your running gait is bad, and it might be. EVERYTHING i've read tells me that this evens itself out over time. You see top athletes with bad running form. My hubs says I run the oddest he's ever seen. I've run 2000+ miles with this gait, so it must be working for me. Naturally, over time your body will correct its form to what works best for you.
Same with breathing - you can try to even it out the best you can, but breathing comes on its own. Sometimes I still have days where my breathing is HORRIBLE- I sound like I am sucking wind at a good pace, and am going to pass out. Other days, no problem. Again, everything I've read says that this works itself out over time, so don't stress about it.
FINALLY- take it and have fun! Running is sweet when you enjoy yourself and your accomplishments! You are talking to the girl who skipped running the mile in high school to...well you know, take out The Bird and get myself in trouble. 3 years ago I could not run a mile, and at my 3 year running anniversary, I have now run 2 marathons!
If you have any other questions, let me know! I love to talk about running and peanut butter
